Classic Push/Pull/Legs Split

Right Turn Clyde

Hi guys. I've let myself get out of shape (again). I need to drop at least three stone. I done it before through running and a very clean diet. But while I lost the weight, I didn't have much of a physique after it. This time I want to lift weights and incorporate some cardio on the off-day between each workout. I'm working off the assumption that the best way to lose fat is build muscle? Is that correct?

I've found this workout. I like it because it's flexible. Some days I'll be in the gym. Other days I'll be at home with just the dumbbells. So this suits me perfectly. I was looking at the Starting Strength routine, but I would not be able to do those exact exercises when I only have dumbbells at my disposal.

Ultimately I want to get back to regular road running, as that is where my heart is. So I'm looking for good solid exercises that I can always rely on, without specialist equipment, or gym memberships, etc. Something that I can continue with in one form or another when the emphasis switches to running. So this seems to fit the bill, but I'd appreciate your advice.

Finally. I can't do chins or pull ups. I can't even do one at the moment! What is a good alternative that I could do while I build up my strength?

Thanks.

MightyMandarin

Right Turn Clyde wrote: »

I'm working off the assumption that the best way to lose fat is build muscle? Is that correct?

Not really, the best way to lose fat is to HAVE muscle. Best way to build muscle is a caloric surplus and a deficit if you want to lose fat. Ok it's possible to do both at the same time but it's a very long, slow and tedious process which frankly, would be better served doing a bulk and cut. Doing any weight training will certainly benefit you and your weight loss; just don't expect to build much muscle off it. I'd say lose a few pounds until you're relatively lean, nothing special, 10-15% bf is fine, and then go on a bulk for a good few months.

Bare in mind, if your main goal is road running, you wouldn't want to be too heavy, but if your the same weight or even a few kilos lighter than you are now, but at a low bodyfat, then you can be athletic looking whilst staying quick on the roads.

Lee_Torre

MightyMandarin wrote: »

Not really, the best way to lose fat is to HAVE muscle. Best way to build muscle is a caloric surplus and a deficit if you want to lose fat. Ok it's possible to do both at the same time but it's a very long, slow and tedious process which frankly, would be better served doing a bulk and cut.

I would have to respectfully disagree.

Having muscle does help burn fat true, but the best active way to lose fat IS the process of building muscle.

Because of the active calorie-burning work involved and the revved up metabolism, combined with the nutrient partitioning process that happens(the body using food nutrients more efficiently for repairing & building and not converting into fat).

Since his primary goal is to shape up quickly & effeciently, meaning burning fat and building muscle at the same time I will suggest the greatest full body exercise for this purpose and that is the Barbell Clean & Press. It makes losing fat and building muscle possible. It's the one-stop-shop of exercises.

If you're new to the exercise, use a weight that you can do 10 times without failing to get it overhead but is still a challenge on the tenth rep.

Sometime I like to do a timed workout instead of counting sets, for example I will do sets of 10-15 reps and rest only as much as needed between sets until I can catch my breath and get another 10-15 reps, do this for 30-45 mins and get out of the gym.

This simple but amazing exercise works every muscle in your body and it will have you huffing and puffing harder than any cardio session. If you eat right you will see your body start re-compositioning in 3 weeks literally(3-4 workouts per week).

As far as eating goes.....

1. Eat protein all throughout the day.

1g of protein per pound of body weight per day (sorry I'm american, I'm sure you can figure how to translate it to kgs) – is a great number to target, the protein will feed your muscles AND your body uses more energy process proteins than any other nutrient.

2. Eat enough calories to keep your body from thinking its starving but not so many calories that you gain fat, eat 10% under the total number of calories you are burning per day. Use a calorie calculator to find you daily calorie burn.

3. Get proper nutrition, make every calorie count!

• eat lots of fresh vegetables
• eat unprocessed or minimally processed foods
• eat less than 30% of your calories from fat and eat only good fats like olives, nuts, and avocados
• take omega-IIIs daily, flax or salmon are great.
• eat whole grains and slow-digesting carbs – no simple carbs like sugar, alcohol, or white flour.

Don't forget to normal cardio on your rest days, 15-40 minutes of walking is great, don't do anything too intense, let your body heal from the beating of the Barbell Clean and press workout.

Didn't mean to ramble, but I'm a fitness nut.

- Lee